Jess's Journal

iVillage Member
Registered: 07-17-2006
Jess's Journal
2869
Wed, 07-19-2006 - 6:02pm

Just to get it started. Red plan, no lites.

7/5, joined up. 253.6 lbs.
7/10, meal plan day. 251.4 lbs.
7/12, first official weigh in. 249.6 lbs. Total loss 4 lbs.
7/19, second official weigh in. 245.8 lbs. Total loss 7.8 lbs.

I had no (official) questions, and she had absolutely nothing to say about my food journal. (Because it's all there, no cheats.)

Now, just gotta do that 39 more times!
--Jess

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iVillage Member
Registered: 06-29-2006
Wed, 12-20-2006 - 8:17pm

Hi Jess!

OK... this is something I actually know a bit about. So sit down and get comfy, 'cause I'm a bit long winded! :)

First, definitely get a HRM. You can get a cheap one that just spits out your HR for under $100. Polar is the only way to go (and most gym equipment is Polar HRM compatible).

Now, your maximum heart rate has very little to do with your overall fitness level. And everyone's max HR is different. The formulas you see that say "220 minus your age" or whatever is garbage. That's a very general guideline for people who are not doing serious HR training. For some people, this number would be low (like me), for others this number could be dangerously high. I'll get back to this in a bit. Now, what IS an indication of your fitness level is your resting HR. Anything under 60 BPM is considered cardio "fit". Under 40 BPM is Olympic Marathon level fit. This number (your resting HR) WILL change according to your fitness level.

The ideal way to check your TRUE resting HR is to use a HRM. Keep the strap and watch next to your bed at night. In the AM on the weekend when you don't have to get up to the alarm clock when you wake up, put the strap on and turn the watch on. Go back to sleep for a bit. When you wake up naturally, slowly and carefully glance at your watch. This number is your RHR. This number may fluctuate a bit from morning to morning. This number will change if you are sick, overtraining, or have decreased your cardio in the past several weeks. To get the most accurate #, try this several times over the course of a week or two and average the number. This number will become your RHR. Save this #, you'll need it later.

Now you'll need your TRUE maximum HR. You can easily do this on a TM. I'll put the clause in here that you should NEVER try the following without first consulting your physician. :) This isn't easy, and not for people with heart conditions, or have other health issues. You start by warming up at a comfortable running pace for about 10 minutes. Once you've broken a good sweat you'll start the intensity. You'll want to run at a pace you can keep without having to stop at an incline. I'd put the incline at 5% and run for 45 seconds to a minute. Then back off to 1% incline but do not reduce the speed for about 30 seconds. Then back up to 5%. Keep repeating. If you're at a fast enough pace and a steep enough incline the first 2 should be easy, the next 2 a bit harder, and then the next 2 pretty tough. If it's too easy, turn up the pace a bit or shorten the recovery in between hills. Now start watching your HR with each hill. You're looking for the highest number you see. Keep in mind, the highest number may not register until you've "peaked" and started dropping the incline. That's ok, just remember the HIGHEST number you see. Now the last 2 hills (you'll want to do about 8 all together) should be close to impossible to complete. When I did it, it felt like I was going to fall flat on my face. This is where you'll see your TRUE MHR. It will be the highest number you see. Remember this number. You should only have to do this once every 5 years or so. This number typically does not change much with age. The only thing is that the older you are, the less you tend to push yourself to truely get that MHR.

Now if you wanted to do HRM training you would need to gather both your RHR and your MHR and figure out the "training zones". You first take your MHR, subtract your RHR, then multiply by the percentage for the zone you need, then add back in the RHR. A "recovery" run should be done at less than 70% of your MHR. So my formula looks like this:

MHR 190-RHR 48 = 142 142 x .70= 99.4 99.4 + RHR 48= 147.4 So I use 148 as my 70% number. My "training" runs are done above 85% of my MHR. Again I use this formula and my 85% = 168. Have I lost you yet?

So back to your conversation... I'll guess that your MHR is pretty low. And if you were at an all out sprint at 157, I bet your MHR is under 170. If this is the case, you could easily be running at 85-90% during your run. Pretend your friend has similar numbers to mine, well then her 160 BPM was dogging it because her HR could easily be up where mine is at 190. So it's really comparing apples to oranges.

With all this technical stuff, there's also a way to gauge your perceived effort without using a monitor. If you can talk comfortably and carry on a conversation, that's about 70%. If you can say complete sentences, but you don't want to, thats 80%. If you can spit out 2-3 words at a time, that's 85%. If you can answer questions but really want the other person to just shut up, that's 90%. If all you can do is nod, that's 95%.

Well, I hope this answers some of your questions for you, and it's not TMI! I just love HRM training and think it's one of the best training tools ever iinvented. I could go on and on.... but I won't! At least not unless you want me to :) Best book EVER on HRM Training is: Heart Rate Monitor Training for the Compleat Idiot (yes, spelled that way!) by John Parker. He goes over all of the above, and explains the whys and hows of it all. If you have any other questions (do you dare ask???) just let me know!

Jacqui

  • Jacqui
iVillage Member
Registered: 07-17-2006
Wed, 12-20-2006 - 10:43pm

There's a reason why I asked you this question specifically, Jacqui!! :) Thank you for taking the time to write all that out for me. It all really makes sense. I'm hoping to get a HRM for Christmas, and if I dont', I'm going to buy one with my bonus money. It's important to me to do my best at the gym, to be FIT.

(So my resting heart rate when i am lying down watching TV isn't the same as my true RHR, which might be lower? My TV-watching HR is 41!!! HA!)

My running and talking is where I can get whole sentences out, but spat out in a hurry. I can do more than a few words at a time, but not a leisurely Dickensian soliloquoy. :)

I'm gonna go back and read your post again when I have my HRM in my grubby paws. Again, thank you!

iVillage Member
Registered: 07-17-2006
Wed, 12-20-2006 - 10:50pm

hey, those small distances and that accomplishment of not feeling winded builds! believe me! In April, I decided to start running again. (In high school, I was on the lacrosse team and ran ALL THE TIME.) I was about 260 at that point, and I could only run for a few minutes at a time, but look at me now! :) So, keep going! Also, I read that working out in colder weather forces your body to stay warm, upping your metabolism, so go to it!!!

Yeah, I think this guy was pretty into me, too. He called tonight to ask me if I had time to get dinner with him before the holidays. Now, when we left it last night, we were kinda embracing and talking but probably not really hearing each other b/c we were mesmerized (at least, I was), and I know we left it at "we'll talk after the holidays". So....cue him calling the next day. Yay!

And I had another date tonight with another new guy. He was cute and we talked very easily, but no real spark. Of course, the whole night, I was thinking about the 6'8" guy. *sigh*

iVillage Member
Registered: 07-17-2006
Wed, 12-20-2006 - 10:54pm

Thanks Mel!

I weighed in today at 194.0. At home I was 193.6, which is exactly 60 lbs. So I'm down 2.4 this week, 59.6 total. hehe. My meeting was brief...she asked me the usual, "drinking all your water? BMs regular? Any questions?" and I was like "yeah, yeah, no." And then she asked if I was worried about the holidays, and I said, "nope." and she said, "you're the first one who said no!" HA!

Anyway, I didn't get my free fall week this month, but I had a steadier 2.5 lb loss the past two weeks, so I can't complain. PMS week coming, though.

Jess
red, no lites
Officially: 253.6/194.0/170
at home: 253.6/191.4/170

iVillage Member
Registered: 11-21-2006
Thu, 12-21-2006 - 12:26am

Six feet eight inches, him.....six feet tall even, you...i would be the munchkin in Oz next to you two!! I am BARELY five foot, even!! I look UP to most twelve year olds...
I have to get on my tippy-toes to kiss my 5'11" hubby...!

i'll be back later...gonna go find some "Miracle Gro".....

kimmi

Hugs from Kimmi

iVillage Member
Registered: 07-17-2006
Thu, 12-21-2006 - 8:20am

Ha!!

We're probably scary to look at. Cuz even though I don't think he's THAT much taller than me, he really IS, and I'm pretty tall myself. (A fact I forget a lot of the time.)

***

190.6 on my scale this morning! Good golly, I just might break into 189 before Christmas!!!

iVillage Member
Registered: 06-29-2006
Thu, 12-21-2006 - 9:04am

Actually, yes, your true RHR could be lower than lounging around watching TV. How are you checking it now? Girl, you deserve a HRM. You are the person these things are made for. When I first had problems with my foot and hard to stop running completely for months, I used my monitor at the gym while I biked everyday. I followed the under 70%, above 85% rules, kept my RPMs above 90, used 3 miles of cycling as the equivalent of 1 mile of running, etc. When I finally ran again for the very first time months later, I was at a 8.5 minute per mile pace. Before I stopped running I was at a 8 minute per mile pace. That is what made me a believer.

I was hoping that through all my rambling I actually answered your question! I think you'll be pleasantly surprised at how cardio fit you really are when you get your HRM. I can't wait!

Jacqui

  • Jacqui
Community Leader
Registered: 10-01-2002
Thu, 12-21-2006 - 10:09am

I used my monitor at the gym while I biked everyday. I followed the under 70%, above 85% rules, kept my RPMs above 90, used 3 miles of cycling as the equivalent of 1 mile of running, etc. Just curious here

<
iVillage Member
Registered: 07-17-2006
Thu, 12-21-2006 - 10:49am

How am I taking it now? By lying down, watching TV, hearing a "Squee! squee! squee!" sound through my pillow, wondering what it is, realizing it's my pulse, putting my finger against my neck, and counting for a minute. 41 BPM. I get that over and over.

I think my walking around and being alive at work pulse is in the 50's. Wait, just checked it just now, it was 48. Just sitting at my desk, thinkin' about Mr. 6'8". :)

I can't wait to get my bonus tomorrow! I'm getting running sneaks from a real runner's store, and a new sports bra, and a new regular bra (going to get fitted by old ladies who feel you up to make sure you get the right bra), and more! YAY!

iVillage Member
Registered: 11-21-2006
Thu, 12-21-2006 - 4:30pm
I have my pom poms ready & rooting for you!! Awesome pic, too! I didn't think so much "scary" as "BOY, would my neck hurt from looking up so much!" LOL...:P

Hugs from Kimmi

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